Supine Pigeon (also known as Eye of the Needle)

Read the principles and benefits of Yin Yoga below before practicing.


Benefits:
Increases hip flexibility
Relieves stiffness in lower back and hips
External rotation of the hip
Increases blood flow to the pelvic floor and digestive organs
Reduces menstrual discomfort
Helps to calm your thoughts, reduces stress and anxiety

Affected meridians:
Urinary bladder
Liver and kidney

How to get into the pose:
Begin by lying down on your back with knees bent and your feet flat on the mat hip-width apart and parallel to one another.
Cross the left ankle over the right knee. Draw the right knee toward your chest. Thread the left hand between your legs and clasp your hands around the back of your right thigh or shin.
Keep your upper back, shoulders, and tailbone on the mat. Slide the shoulders away from the ears. The chin is slightly lower than your forehead. Soften the gaze or close the eyes.
Focus on your breathing - steady slow breaths through the nose.

Duration:
Hold the pose for 2 - 5 minutes on each side.

How to come out of the pose:
Release your hands and place both feet on top of the mat. Extend both legs on the mat and rest for 1 minute before practicing on the other side.

Props (using props during Yin practice helps you to be more comfortable in each pose):
Yoga mat.
Timer and soothing/relaxing music. You can also practice in silence.

Contraindications:  
Knee injury
Sacroiliac issues
Always check with your healthcare practitioner before adding any new exercise.


You can also practice at the wall to deepen the stretch:

To make it easier you can leave the right foot on top of the mat:

What is Yin Yoga? 
Yin Yoga has its roots in China, unlike the more popular and active yoga practices, that originated in India. It was founded on the Taoist theory of yin and yang – opposite concepts that, together, represent balance. 

There are around 20 classic poses (plus their variations) in Yin Yoga. Yin postures are primarily passive in nature and mostly performed while seated or in a reclining position. Yin poses are held anywhere from two minutes to five minutes (or even more) in order to target the body’s connective tissues, joints, and fascia rather than muscles. 

Yin Yoga Principles:
1. Find your comfortable edge in each pose, the place where you feel a sensation but not over-stretching, stabbing, or burning pain. Keep in mind that less is more. 
2. Remain still while in each pose. Focus on your breath, relax the muscles, and let the stretch go deeper into the connective tissues.
3. Hold each pose for a long time (2- 5 minutes), letting yourself open into the posture. Use a timer. 
4. Release each pose slowly and with care. Take your time when coming out of a pose - go nice and slow. 
5. Rest for 1 minute in between each pose to feel the after-effects.

Benefits of Yin Yoga:
Physical level - targets bones, release fascia and improves joint mobility. 
Emotional level - Yin Yoga is a quiet practice that is truly a meditative practice that calms the body and mind. Reduces anxiety and stress. 
Energetic level - the practice reconnects with its roots of Taoist yoga and uses the ancient map of the Meridians. The long holds in Yin restore harmony in the subtle body by targeting the channels that run through the connective tissues. Improves the flow of chi or prana and balances internal organs.